# of Equivalent Personal Days Based on Average # of Hours Worked per 5-Day Week. # of Equivalent Vacation Days Based on Average # of Hours Worked per 5-Day Week. To calculate the amount of vacation, personal, and sick time you have each year, use Section 2 if you are paid monthly or Section 3 if you are paid biweekly.
1. Eat sufficient amounts of protein. The rule of thumb is that you need between 1 and 1.5 times your body weight in grams of protein. For example, if you weigh 150 pounds, you should eat between 150 and 225 grams of protein per day if you want to consistently gain muscle.roteins that are great for building muscle include: 1  Red meat like beef, pork, lamb, venison, bison, etc. 2  Fish like tuna, salmon, swordfish, bass, trout, mackerel, etc. 3  Poultry breast, from chicken, turkey, duck, etc. 4  Eggs, especially egg whites.
It is a very good idea to eat eggs daily to increase the muscle growth. Egg is versatile foods that are easily available. Its nutrition value is very high as available in chicken and meat. If you want to build muscle then the egg will be a complete food to eat daily. You can eat 1 whole egg daily. A whole egg contains 6.3 grams of protein. Also it is packed with varieties of vitamin like Vitamin A, D, E, B6, and B12. Also, it is highly dense with minerals like calcium, zinc, iron and selenium.